Comparing Nutrients in 7 ounces Raw Regular Tofu Prepared with Calcium Sulfate VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Raw Regular Tofu Prepared with Calcium Sulfate	39%	52%	9%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Raw Regular Tofu Prepared with Calcium Sulfate	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	5.2% 151kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	9.78% 9.5g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.37g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	39.6% 0.63g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	27.8% 4.72g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.85% 3.7g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	4.02% 2.9g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	1.57% 0.6g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	28.6% 16g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Raw Regular Tofu Prepared with Calcium Sulfate	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	NA	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.4% 0.39mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.7% 0.13mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.17% 0.093mg	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	46.6% 187μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.22% 0.2mg	151% 136mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.13% 0.02mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Regular Tofu Prepared with Calcium Sulfate	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	69.5% 695mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	42.6% 0.38mg	7.94% 0.071mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	133% 10.6mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	52.2% 1.2mg	22% 0.51mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	27.5% 192mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	7.06% 240mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	32% 17.7μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.53% 168g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Regular Tofu Prepared with Calcium Sulfate VS Frozen Broccoli Spears per 7 oz

Compare the macro and micronutrient content in 7 oz of Raw Regular Tofu Prepared with Calcium Sulfate versus 7 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Raw Regular Tofu Prepared with Calcium Sulfate vs Frozen Broccoli Spears:

• 7 oz of Frozen Broccoli Spears contain 2.2 times more Vitamin B2, 2.4 times more Vitamin B3, 3.6 times more Vitamin B5, 3.7 times more Vitamin B6, 6.3 times more Vitamin B9, 683 times more Vitamin C, 135 times more Vitamin E and 42.3 times more Vitamin K than Raw Regular Tofu Prepared with Calcium Sulfate.
• Both Raw Regular Tofu Prepared with Calcium Sulfate and Frozen Broccoli Spears provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Raw Regular Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin C and Vitamin E
• Both Raw Regular Tofu Prepared with Calcium Sulfate as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Raw Regular Tofu Prepared with Calcium Sulfate vs Frozen Broccoli Spears:

• 7 ounces of Raw Regular Tofu Prepared with Calcium Sulfate have 8.5 times more Calcium, 5.4 times more Copper, 7.4 times more Iron, 1.9 times more Magnesium, 2.4 times more Manganese, 1.6 times more Phosphorus, 4.7 times more Selenium and 2.4 times more Zinc than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 2.1 times more Potassium than Raw Regular Tofu Prepared with Calcium Sulfate.
• Both Raw Regular Tofu Prepared with Calcium Sulfate and Frozen Broccoli Spears contain similar levels of Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Raw Regular Tofu Prepared with Calcium Sulfate have 2.6 times more Energy, 14.1 times more Fat, 13.3 times more Saturated Fat, 2.6 times more Omega 3, 64.3 times more Omega 6 and 2.6 times more Protein than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 2.9 times more Carbohydrate, 2.4 times more Sugars and 10 times more Fiber than Raw Regular Tofu Prepared with Calcium Sulfate.
• 7 ounces of Raw Regular Tofu Prepared with Calcium Sulfate provide inadequate amounts of Carbohydrate and Fiber
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6